This article was originally published on GNC.com
Ageing is inevitable. We can’t turn back time, but we can adopt healthy nutrition strategies to age better. The foods we eat have a powerful effect on our health as we get older. When food isn’t enough, supplements can provide nutritional “insurance” to help seniors get essential vitamins and minerals. Let’s explore the best supplements for seniors over 70.
VITAMINS FOR SENIORS OVER 70
As we get older, it is not uncommon to experience a loss of appetite accompanied by decreased food intake. When appetite decreases, it can affect the variety of foods we eat, which poses a nutritional threat. Supplements can be a nutrition gap filled when you can’t eat enough food to get all the nutrients you need.
MULTIVITAMINS
Multivitamins might be top of mind when you think of supplements. Ideally, you would be eating a variety of foods to provide essential vitamins and minerals, but this isn’t always the case. Look for Multivitamins for seniors that has key nutrients for seniors. The best vitamins for seniors over 70 would include B vitamins, vitamin D, calcium, and magnesium^.
Multivitamins can work as a broad supplement strategy, but you may need more targeted supplement options.
PROTEIN
Supplement recommendations aren’t just limited to vitamins for seniors. Macronutrients, especially protein supplementation can be a way to increase total calories as well as meet daily protein goals.
Maintaining muscle mass and strength is vital to healthy ageing. The average adult loses 3 to 8% of muscle, or lean body mass each decade after 30. Muscle loss is accelerated after the age of 60.
Getting adequate protein in the diet can help to offset the loss of muscle mass. The current recommended dietary allowance of 0.8 to 1.0 grams of protein per kilogram is not enough to prevent this loss of muscle mass. Adding a daily protein powder is a quick and easy way to significantly increase protein intake. Whey protein is the most widely used protein source in supplements. Whey is also a complete protein, meaning it provides all of the essential amino acids, which are the building blocks of muscle. There are plant-based protein supplements made from soy and/or pea protein, which are a comparable alternative to whey.
Interestingly, a recent literature review of whey and soy protein supplementation found that supplementation of both whey and soy protein helped support a normal inflammatory response. Plus, adding a protein supplement may help support muscle^^.
OMEGA 3
There are two primary forms of omega-3 fats, DHA and EPA. Fish is an excellent source of both EPA and DHA omega-3s. Plant-based foods such as flax and nuts provide ALA, which must be converted to EPA or DHA.
Health organizations recommend adults consume at least 500mg to 1000mg of EPA and DHA daily. Consumption of 4-6 meals of fatty fish (mackerel, salmon, herring) per week would be needed to meet this goal of fish oil. When choosing an omega-3 supplement, look for one that provides a minimum of 1,000 mg of EPA and DHA.
Omega-3 helps support cardiovascular, brain, and eye health^^^ a concern for many seniors over 70.
PROBIOTIC
We are all increasingly aware that our friendly bugs in our gut help support lots of the body’s functions; the health of our digestive tract is closely linked with immunity, mood, and mental health. As we age, there is a shift in the colony of microorganisms in the gut known as the microbiome.
Studies have shown that taking a probiotic supplement has the ability to change the microbiome and support healthy digestion. In addition, taking a probiotic supplement showed moderate benefits for a healthy immune response.
VITAMIN B12
Vitamin B12 is only found in animal foods such as meat, fish, and poultry. It is essential for energy production and red blood cell formation. If meat consumption decreases, seniors may be at risk for vitamin B12 deficiency which can cause weakness and fatigue. Taking vitamin B12 for seniors can help offset potential deficiencies.
How much vitamin B12 should a senior take? The current dietary recommendation is 2.4 micrograms per day for adults.
There are a variety of options to supplement with vitamin B12. Multivitamins often contain vitamin B12. Taking a B vitamin supplement with an appropriate vitamin B12 dose for seniors may be a good addition to a balanced diet.
CALCIUM AND VITAMIN D
Falling and breaking a bone over the age of 65 can have debilitating consequences. Keeping bones strong and resilient at any age is essential. Calcium and Vitamin D are the perfect pair for bone health. Supplementing calcium and vitamin D daily helps maintain bone health.
Calcium is essential for teeth and for building strong bones. Calcium needs to increase over the age of 70 to offset bone mineral loss. Seniors over the age of 70 should be getting 1,200 mg of calcium each day. The body’s ability to absorb calcium from food decreases with age, adults may only be able to absorb 25% of the calcium from foods. Supplementing can help meet the increased daily needs. Daily supplementation with Vitamin D provides dietary support to maintain normal calcium levels. In addition, vitamin D is linked with immune health. The recommended dosage of vitamin D3 for seniors is 800 IU for seniors over 70.
TAKEAWAY
In a perfect scenario, we would get all the nutrients we need from food. However, as we age, our appetite and food intake change. Getting adequate nutrition is a challenge. Finding the best vitamins for seniors starts with prioritizing the nutrients that can contribute most to overall health. You can create a targeted nutrition plan with the supplements for seniors listed above for healthy ageing.
^B vitamins contribute to a reduction of tiredness and fatigue, vitamin D contributes to the normal function of the immune system, calcium and magnesium contribute to the maintenance of normal bones.
^^Protein supports the growth and maintenance of lean muscle mass.
^^^ EPA & DHA contribute to the normal function of the heart. DHA contributes to maintenance of normal brain and vision function. (Beneficial effect is obtained with a daily intake of 250mg of EPA & DHA
References
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https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8234958/
